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Summertime Sexy v1
General
Beginner
Dumbbell
Plan Details
The Summertime Sexy v1 routine by charlieboy is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine designed specifically for the ladies with a focus on fast-paced workouts with active resting. 3 days per week of weight training followed by a cardio "cooldown". 1 day dedicated to deep stretching, ab conditioning and sauna/massage therapy
Routine detail
Mon
Chest/Back
Est. 105 min
7 exercises
Dumbbell Press (Stability Ball)
4 Sets x 12 Reps
Dumbbell Incline Fly With A Twist
4 Sets x 12 Reps
Stability Ball Push-Up
4 Sets x 12 Reps
Machine Inverted Row (Feet Elevated)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Step Machine
1 Set
Wed
Legs
Est. 52 min
7 exercises
Barbell Deep Squat
4 Sets x 12 Reps
Dumbbell Plie Squat
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Dumbbell Single-Leg Calf Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Fri
Shoulders/Arms
Est. 83 min
8 exercises
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Kneeling Lateral Raise (Stability Ball)
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Single-Leg Bench Dip
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Step Machine
1 Set
Sat
Cardio/Recovery
Est. 23 min
2 exercises
Step Machine
1 Set
Elliptical Training
1 Set
